Strengthen Your Lifts With This One Easy Tip by Coach Rusty

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lift

Forced Expiration

Ever finished an exercise and forget when to breathe???

Don’t worry you’re not alone, in fact, some people sometimes forget to breathe at all.

Forced expiration is a type of breathing that allows you to maintain tension in your body during even the most strenuous lift or exercise but also take air in and out.

Why is this important?
Well if I have to encourage you to breathe – we have bigger problems LOL!!
However maintaining tension during a lift can be the difference between making that effort or not, between PB or failure…

Breathing TEST:

Step 1
Take a deep breathe in…
Step 2
Blow all that air out…

What happened to your posture?

Did you become shorter, round your shoulders, become soft and relaxed.
You should have, that is why in times of stress or tension we say take a few deep breathes. To relax you and release the tension.
When you have 100+kg on your back you don’t want to relax…

Forced Expiration Test:

Step 1
Take a deep breathe in…
Step 2
Partially close your mouth
Step 3
Keep your teeth close together and forcefully push the air out of your mouth making a snake like “hissing” sound.

What happen to your posture?
You should have felt that you could maintain tension in your body.

Tension test
Repeat steps above only this time as you forcefully expire poke yourself repeatedly in the midline (abs) and see if they stay tough/tight as you forcefully breathe out.
If they do then you are doing in correctly, even if you sound like a passing train or wild reptile..

Timing
Now when to use this technique is just as important…
You want to forcefully expire (breathe out) on the most strenuous or “hardest” part of the lift or exercise.

For example: The SQUAT
Take a breathe in at the top.
Hold that breathe and descend to the bottom.
And as you are standing up, pushing up against the weight, when it gets really tough, about halfway to the top forcefully expire (breathe out) and feel as you shoot to the top.
Staying tight, keeping tension, and exploding up out of that squat quickly ready for another.

This type of technique used correctly should result in you remaining tight (tight midline = safe back) and active (tension – recruiting more muscle fibres) throughout the whole lift or exercise making it easier to complete.

Don’t blame me if you get a few extra PB’s out of this technique too 😉

There you have it – my one quick tip! Use it wisely and I look forward to cheering you on and hearing a few more trains come in under the tracks 😉

See at the box,

Coach Rusty

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